One-Pot Kumara & White Bean Stew (Vegan, Pescatarian, Low Sodium)

Name: One-Pot Kumara & White Bean Stew (Vegan, Pescatarian, Low Sodium)
Cuisine: New Zealand
Ingredients: 1 kg Orange kumara (peeled & large dice); 2 × 400 g cans Cannellini or butter beans (canned, no added salt, drained & rinsed); 1.2 L Low-sodium vegetable stock; 1 large Onion (diced); 3 medium Carrots (diced); 2 stalks Celery (diced); 4 cloves Garlic (minced); 1 tsp each Dried thyme & oregano; 2 Bay leaf; 1 tbsp Olive oil; from 1 large lemon Fresh lemon juice; 1/3 cup (for serving) Fresh parsley (chopped)

A recipe from New Zealand.

🇳🇿 New ZealandonePotkumarawhiteBeanveganpescatarianlowSodiumlowSalthealthyheartHealthyantiInflammatorysimple

One-Pot Kumara & White Bean Stew (Vegan, Pescatarian, Low Sodium)

Nutrition (per serving)

330Calories

16 gProtein

56 gCarbs

8 gFat

8 gSugar

260 mgSalt

Ingredients

1 kg Orange kumara (peeled & large dice)
2 × 400 g cans Cannellini or butter beans (canned, no added salt, drained & rinsed)
1.2 L Low-sodium vegetable stock
1 large Onion (diced)
3 medium Carrots (diced)
2 stalks Celery (diced)
4 cloves Garlic (minced)
1 tsp each Dried thyme & oregano
2 Bay leaf
1 tbsp Olive oil
from 1 large lemon Fresh lemon juice
1/3 cup (for serving) Fresh parsley (chopped)

Method

Heat olive oil in a large pot over medium heat. Add onion, carrot, celery and garlic; cook 6–8 min until softened (no salt added).
Stir in thyme, oregano and bay leaves for 30 seconds. Add kumara, beans and low-sodium stock. Bring to a gentle boil.
Reduce heat, cover and simmer 25–35 min until kumara is very soft and stew thickens slightly. Stir occasionally.
Remove bay leaves. Finish with fresh lemon juice to brighten. Taste and adjust acidity (no salt needed). Serve sprinkled with parsley.